Sunday, Nov 10
Workout of the Day
Mobility is the key
(Other / Text)
5 min stretch and 15 min stretching
Monday, Nov 11
Workout of the Day
Warm up #77
(Checkbox)
3 Rounds
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
100m row
5 cat walks
10 Plank shoulder taps
10 sumo air squats
Deficit Deadlift 5 x 5
(Load)
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
***Stand on bumper plates so that you are off the floor (25/35 lbs plate )
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
***Stand on bumper plates so that you are off the floor (25/35 lbs plate )
AGOQ 21.5
(Time)
For time:
12-9-6 reps of:
- Overhead squat
-Â Burpee box jump-over
#65/95. 20'., 24-in. box
12-9-6 reps of:
- Overhead squat
-Â Burpee box jump-over
#65/95. 20'., 24-in. box
HIP FLEX MOBILITY
(Not Scored)
https://youtu.be/Z04ldN6WnRY
Tuesday, Nov 12
Workout of the Day
#Warm up 1
(Other / Text)
3 Rounds
1 min jump rope
10 goblet squats #20
.30 plank hold
1 min jump rope
10 goblet squats #20
.30 plank hold
EMOM 12 MIN CLEAN PULLS & HANG POWER CLEANS & HANG CLEANS
(Other / Text)
EVERY MIN ON THE MIN FOR 12 MIN
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 50%
1 CLEAN PULL
1 HANG POWER CLEAN
1 HANG CLEAN
@ 50%
OGAR
(Rounds + Reps)
(As Many Rounds As Possible) AMRAP 14 mins of:
- Snatch, 3 reps (95/#135)
- Muscle-Up, 1 rep
- Wallball Shots, 12 reps (14/20#)
- Snatch, 3 reps (95/#135)
- Muscle-Up, 1 rep
- Wallball Shots, 12 reps (14/20#)
MOBILITY THIS
(Other / Text)
6 ALT HAMSTRING STRETCH ( HOLD .15 SEC)
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
10 Hip Mobility
10. CAT COW
10 SPIDERMAN LUNGES
10 SQUAT WITH REACH
Wednesday, Nov 13
Workout of the Day
WARM UP 7
(Reps)
4 Turkish Get up #10
10 Lateral bounds
10 lunges
3 Caterpillar walks
10 Lateral bounds
10 lunges
3 Caterpillar walks
Push Jerk 5x3
(Load)
Push Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
No more than 50% effort.
5 RNDS: Dumbbell front rack lunge & pull-ups
(Time)
5 rounds for time of:
50-ft. dumbbell front-rack lunge
25 pull-ups
♀ 35-lb. DBs ♂ 50-lb. DBs
50-ft. dumbbell front-rack lunge
25 pull-ups
♀ 35-lb. DBs ♂ 50-lb. DBs
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222